WOD - 12/18/2020

12th State CrossFit – CrossFit

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COMP/SPORT

Deadlift (Find a Heavy or 1RM for Day )

Fitness

Metcon (4 Rounds for reps)

EMOM 12

1. 10 – 15 Cal Machine

2. 15 – 20 Banded Lat Pull Downs

3. 15 – 20 V- Ups or Suitcase Crunch

Metcon

Diane (Time)

21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups
Scale as needed

Home WOD

Metcon (Time)

For

30 – 20 – 10

DB/KB SA Deadlift (Alt by 5s)

Pike Push Ups or HR Push Ups